Season both sides of chicken breasts with salt and pepper.
Add chicken to pan and cook for 3 minutes per side.
Add green onions, wine, and rosemary and cook for 30 seconds.
Add chicken broth and cook for 2 minutes.
Stir in half and half and cook for 2 minutes.
Note: This is a thin, light cream sauce. If you prefer your sauce thicker, dissolve a tsp or two of cornstarch in hot water and add it to the sauce. Heat it to the simmer and take it off the stove to thicken.
My favorite food in the world is sushi. I love rice, I love seaweed, and I loooove seafood! Even for those of you who aren’t so fond of the raw stuff, I think we can agree on the deliciosity of one roll: the California Roll. Normally made with imitation crab meat, avocado, rice, and cucumber, it is the simplicity in this dish that makes it so great. In fact, many specialty rolls are based around the California Roll.
The California Roll is especially good for me because..drum roll please..I am allergic to crustaceans! 😦 Yes, the reaction hit me about 2 years ago. Apparently, it is very common to develop a reaction to seafood as an adult. Lucky for me, I am not allergic to fish or mollusks, just crustaceans. This includes lobster, shrimp, crab, crawfish, etc. All things that I once ate in abundance! So, if you’ve ever wondered why I rarely post seafood recipes, that’s why.
With that said, here it is Dukaners.. a low-carb sushi recipe that will hopefully hit your Japanese food craving.
3 large egg-whites, whisked
1/4 cup cucumber, julienned
1/2 cup imitation crab meat, finely chopped
1.5 tbs low-fat mayo
1.5 medium sheets of roasted seaweed
3 tbs low-sodium soy sauce
In a small pan, heat cooking spray on medium heat.
Pour in egg-whites and allow it to take the round shape of the pan.
Cook until both sides are browned. Remove and cut egg whites into squares (1/2 inch by 1.5 inch).
Combine mayo with imitation crab meat and mix.
Cut seaweed sheets into 1.5-2 inch wide strips.
Place 1-2 tbs of crab meat in one section of each seaweed strip, then cucumber, & 2-3 squares of egg-whites. (see picture)
Carefully roll the seaweed and use a toothpick to hold the roll together.
As someone who’s Vietnamese, naturally I LOVE Vietnamese food. Unfortunately, since most Vietnamese dishes contain fish sauce (a very potent, salty sauce), Bob tends to not like it so much. Many non-Vietnamese people probably feel the same way. Even so, there are a few dishes that many people, regardless of their cultural background, seem to gravitate towards. One dish is called Pho, a noodle soup with a base made from cooking bone marrow, onions, and ginger. It takes many many hours to get the right flavors for the broth and is served with rice noodles and thinly sliced beef or chicken. Another dish you may have heard of is called Banh Mi. A French-influenced sandwich stuffed with a variety of meats and usually includes an asian mayo, soy sauce, and pickled carrots and daikon. Finally, there is the ever-so-popular Bo Luc Lac or “Shaking Beef.” A dish made with tender, cubed steak and usually served with rice and a vinaigrette salad.
My mom is an EXCEPTIONAL Vietnamese cook. Really, I’m not just saying that because I’m her daughter 🙂 Needless to say, I will never cook at her level by any means. She wakes up in the wee hours of the morning to make the perfect Pho broth and is constantly being praised left and right for her cooking. Well, I won’t be waking up at the break of dawn to cook any time soon but what I can do is make a Dukan-friendly version of this dish: Bo Luc Lac. Do NOT be afraid of the fish sauce, it really gives the dish a great flavor! In fact, one of the winners of Top Chef was a Vietnamese chef that was known to put fish sauce in ALL of his culinary creations!
2 lbs lean steak, cut into 1 inch cubes
5 cloves garlic, minced
1 tbs splenda brown sugar
1 tbs oyster sauce
1 tbs low-sodium soy sauce
1 tbs fish sauce
1/2 onion, sliced
Combine all ingredients in a bowl. Refrigerate for 1 hour to allow steak to marinate.
Heat a wok/large pan on high heat with cooking spray.
Cook steak/onions in batches to avoid overcrowding the meat. Brown on all sides. (note: you want to cook the meat fast to get the nice brown color while keeping the meat tender)
Optional: Serve with some fresh, sliced cucumbers.
Quick update: My weight is still lingering in the 116s and is being very stubborn! In fact, the only day this week that I actually lost weight was when I had a little cheat meal and had a 6 inch Subway Club. Could it be that my body has gotten used to the Dukan Diet? The last few pounds is indeed the MOST difficult to lose! On a lighter note, the adoption event I volunteered at over the weekend went well and we adopted out 20 dogs in just that one day! I’m sooo happy for those lovebugs. They ALL deserve forever homes!
14 oz Turkey Smoked Sausage, cut into 1/2 inch slices
1 red bell pepper, sliced
1 green bell pepper, sliced
1/2 onion, sliced
2 cloves garlic, minced
1/2 cup low-fat pasta sauce
salt & pepper to taste
low-fat parmesan cheese for garnish
optional: 1 cup sliced mushrooms
In a large pan, heat cooking spray over medium heat.
Add sausage and cook until brown on both sides. Remove and set aside.
In the same pan, add bell peppers, onions, garlic, and salt & pepper to taste. Spray with cooking spray.
Brown until soft while scraping the bottom of the pan.
Return sausage to the pan with the peppers and add pasta sauce.
Allow to simmer for 1-2 minutes. Serve with parmesan cheese.
***SoCal animal lovers, PLEASE don’t forget to come support WAGS at the Family Fun Event this Saturday in Westminster! There will be $1 adoptions for dogs and cats, food trucks, and other fun activities! More info here.***
As a Dukaneer, I have had my share of meatballs (and I’m sure you have, too!). After all, you can season them with just about anything, pop them in the oven and you have yourself a Dukan-friendly meal! But what makes the perfect meatball? I haven’t a clue but what I do know is that these Swedish Meatballs are melt-in-your mouth delicious! The meatballs themselves are tender and flavorful and the sauce is to die for. It may even give Ikea a run for their money 😉
1.5 lbs extra lean ground beef
1 large egg, beaten
1/3 cup milk
1/2 cup low-fat parmesan cheese
1/3 cup oat bran
1 tsp garlic powder
1 tsp pepper
1/2 tsp oregano
2 tbs dried parsley
1/3 cup fat free sour cream
1 (14.5 oz) can fat free beef stock
1/2 tsp garlic powder
salt & pepper to taste
3 tbs cornstarch, dissolved in 3 tbs hot water
Preheat oven 350 degrees F.
In a large bowl, mix all ingredients for the meatballs.
Form 2-inch meatballs and place on baking dish. (tip: I found that meatballs come out more tender when I bake them in a muffin pan)
Bake for about 18 minutes.
In a medium pan, heat 2 seconds of cooking spray on medium heat.
Add beef stock. Then, slowly whisk in cornstarch mixture. Bring to a boil.
Turn heat to low and add sour cream, garlic powder, and salt and pepper to taste.